 All right, team, I just wanted to take a minute to review every piece that we've talked about in making the most efficient row for a big, strong upper back. As I'm doing this, I need to think about my setup, right? At most of the points that we talked about here were setup points because if I don't set up right, there's no way I'm going to be able to execute effectively. And so the first piece is we got to make sure that spine is nice and straight. And then from there, we look at the rib cage. We make sure we're not too asymmetrical on one side or the other. We try to make each side look similar. So as I do sets, I might do my right arm row and then I might do my left arm row. Again, we're talking about the three-point supported dumbbell row where we're holding one dumbbell. We got a knee on the bench, a hand on the bench and the other foot on the ground. If I, maybe I do a set and I get a sense for how side bent I am on each side. And if one is completely different than the other one, then on the next set, just try to even it out a little bit more. Sometimes you might need to exhale, remove the air in the way because that air in your thorax, pressurized air can lift a car. So I'm not just going to crunch it away. I've got to eliminate the air so that then I can get that nice symmetrical rib cage position. So straight spinal position, symmetrical rib cage position. And after that, we got to look at the head. What is the head doing? If the head is falling towards the ground while I'm bent over doing my row, then that's just another piece of the spine that isn't stabilized. That's my neck coming forward. That's my neck kind of flattening out while it does that. And it's interfering with all the nerves that come out of the head and neck that are controlling what these upper back and what these arm muscles are doing. So if you're going to activate the nerves that are controlling the muscles in your row, you have to prioritize the position of the neck. Okay, now after some of these spinal position stuff, we have to discuss what is the shoulder blade doing? And remember we talked about this little bit of turn, we talked about pushing your entire body away from the bench. So it's not just your head coming back, it's the whole body kind of coming back. And that will help secure the abs. It helps keep that spinal stability that you've worked so hard to set up effectively. And it just keeps you there while you're doing your row. After that, we've identified how far is far enough in our row. Remember we said, I like to lead with the shoulder blade first so that the arm can move. And then we row until the elbow clears the torso. And once we get there, we can just return back to the starting position. Now we talked about two different points of physics, of biomechanics that's going on here. The first one is if I want to stress those upper back muscles more, I can let my elbow flare out more. Now I might have to use lower weights because it's more challenging on these muscles that I'm targeting. But the purpose of training isn't to use the most weight possible. It's to train the muscles. It's to develop strength, to build size, right? So flaring my elbow out slightly as long as my shoulder doesn't start shrugging can be an effective way to do that. And then lastly, the last little tool in your toolbox that you might not use on every rep, but you can use towards the end of your sets to make sure they are actually challenging and you're pushing your body to the limits is we can kill the momentum. We can pause at the bottom, we can pause at the top and make sure that we're not just relying on that stretch shortening cycle. We're not relying on the connective tissue around and attached to the muscle. We are generating active tension in the muscle itself. And that deformation is what's going to teach that muscle how to turn on. It drives those nerves to send some signals and it gives you this stimulus to keep muscle on your body. So hopefully those eight tips are super, super useful for you. Hopefully you just, you know, you were doing most of them and you found one that was really effective and maybe you're gonna think about that over and over and over again while you're doing your row. Lastly everyone, if you found this helpful it really helps out if you can send it to somebody who you think would find this also helpful. It helps if you smash that like button if you ring the little bell, if you wanna hear from me, if you don't wanna hear from me, absolutely do not ask for more notifications. But if you watched all of this, you might be interested. And lastly in the description below I have an email sign up so that you can get notified whenever I have a new video uploaded to YouTube. Thank you so much for watching. I'm Lance Goyke and enjoy your rowing.